|
|
Post by CAG04 on Aug 22, 2012 1:04:40 GMT -5
Stretch legs really good first before core work
------Core work-------
50 sit ups
25 v up roll ups. P90x style
50 crunches
25 right side bridge
1:00 plank
25 left side bridge
40 mason twists
20 Oblique crunches each side. (on side, body 30 degree angle, elbow to thigh)
Map out a 10K (6mile) run. Goal time under 58 min. Pace not too demanding, enjoy the run with a tired core!
Make sure you run right after core work if possible. That will make the run twice as effective and difficult.
|
|
|
|
Post by CAG04 on Aug 22, 2012 19:18:49 GMT -5
This one is gonna have to wait for tomorrow. I'm taking gater's favorite.....day of rest.
|
|
|
|
Post by rjoxiv on Aug 23, 2012 6:53:33 GMT -5
funnygot in 3 miles before got dark ...ab work was killer .
gotta get back into school routine .
|
|
|
|
Post by gater on Aug 23, 2012 12:46:46 GMT -5
Nice...I had to take the last two days off....I am back today and wanted to give this workout a go. I plan to do this one after work today.
|
|
|
|
Post by gater on Aug 23, 2012 12:47:27 GMT -5
What is 25 right side and left side bridge? How do you do those?
|
|
|
|
Post by CAG04 on Aug 23, 2012 13:19:55 GMT -5
Side plank position, elevate hips and squeeze those ass cheeks TIGHT. Back to side plank position. That's one....do 25.
|
|
|
|
Post by gater on Aug 23, 2012 16:22:40 GMT -5
OUCH!!!!
|
|
|
|
Post by gater on Aug 23, 2012 16:22:55 GMT -5
Did I mention I hate plank's!
|
|
|
|
Post by CAG04 on Aug 23, 2012 20:23:21 GMT -5
Well....that was a grinder. Core work was harder than I expected. Kinda kicked my tail. Then the 6 miler to top it off was great. Calorie burning DPC right there. Hopefully that help strengthen my core and drop a few lbs.
|
|
|
|
Post by CAG04 on Aug 23, 2012 20:26:48 GMT -5
My 6 miles turned out to be 6.5. I finished in exactly 1:00.04 I think I finished 6 in about 54 min. Not too bad. Not 7:30 pace but I'm not RJO  |
|
|
|
Post by rjoxiv on Aug 23, 2012 20:46:45 GMT -5
Well you can only aim so high. Good dpc....specially since I only did half the run! |
|
|
|
Post by CAG04 on Aug 23, 2012 20:58:19 GMT -5
That is very true RJO. I just hope to get a Hawaiian tropic/banana boat lather body soon.
|
|
|
|
Post by rjoxiv on Aug 23, 2012 21:01:17 GMT -5
|
|
